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24.01.2022 = & ! BUT If you're watching your weight or trying to pack your daily calories with as many nutrients as possible you have to be strategic when sipping on spirits. Making your own mixed drink is a good place to start because you can control the contents of your ... Here Are Some Tips On How To Make Them That Little (teensy weensy) Bit Better For You! 1. - If you like a bubbly beverage, spike your spirit with a bit of buzzy kombucha instead of a sweetened soda or tonic water. Not only a marvelous mixer, kombucha will add a carbonated kick and a probiotic boost to your drink. Known as beneficial bacteria, probiotics can assist digestion and help support gut health, according to Harvard Health Publishing. While you can combine kombucha with any cocktail, it pairs perfectly with fizzy drinks. For example, try substituting ginger ale with kombucha for a healthier, gut-friendly Gin! 2. The "bloody" moniker refers to the classic cocktail's veggie-based ingredient: Tomato Juice. This is what gives the spicy mixed drink its blood-red colour & its full of the Antioxidant Lycopene. 3. "Skipping syrups [sodas and concentrates] is a smart way to reduce the added sugar in a cocktail. And, luckily, you don't need to sacrifice the flavor of your favorite drink. You can still satisfy your sweet tooth and limit your concoction's sugar content by incorporating freshly squeezed fruit juice like succulent citrus (which will also beget a burst of vitamin C) Or Go For The Sugar Free Sodas, which In My Opinion Taste Alot Better Anyway 4. This is a tip for reducing cals in drinks that use add ins such as Prosecco eg Aperol Spritz 5. : Higher End brands are flavourful on their own with no need for sweetners : Vodka, Soda, Fresh Lime always a low cal winner or infused Vodkas with Soda : On The Rocks . #FitBod #cocktails #summer #stillloseweight #fitbodsquad #joinmysquad See more

24.01.2022 #FitbodClientSpotlight Of The Week... Meet @project_jac I Have Been working With Jac For 3 Weeks Supporting & Guiding Her To Activate & Strengthen Her Glutes & Full Posterior Chain ... During Jac's First Session She Struggled To Perform A Body Weight Hip Thruster and A Squat. With Some Consistent Glute Activation & Strengthening Exercises Completed Both At Home & In Studio FitBod We Progressed Through To Dumbbell Hip Thrusters & Squats Which Then Lead To A Barbell Hip Thruster With The GREEN Plates This Week Next Week We Will Be Looking At Introducing Barbell Squats & Increasing Hip Thruster To The Yellow Plates Not Only Is Jac Getting Stronger & Utilising Her Glutes More Effectively, Her Posture Has Improved & She Is Standing Up Taller Well Done Jack! Super Proud Of You & Cannot Wait To Continue To Support You To Progress Further #FitBod #proudcoach #fitbodsquad #joinmysquad #girlswholift #strongfemales #strongafwoman #guidance #support #booty #personaltrainer #carolinesprings #carolinespringspt See more

23.01.2022 !! As Life Gets Busy Again Post Lock Down & During The Festive Season, Most Of Us Would Prefer To Get Max Results In A Short Time Period. I Have Compiled Some Of My Fav Full Body Exercises That Can Help You Get Stronger & Burn More Calories In Less Time:... : Give You A Strong, Powerful Lower Body, Work Your Core, Strengthen Your Back & Shoulders : Build Strength In The Lower Body As Well As Your Back & Core! Badass Movement : Strengthen Your Legs & Core, Build Endurance & Get Your Heart Rate Up All In One Go : Great For Building Lower Body Strength & Conditioning, Burn Major Cals & Get Your Heart Rate Up : Are One Of The Beat Upper Body Execises EVER! They Work Your Arms, Shoulders & Back Aswell As Your Core. Practice, Practice Practice & Anyone Can Do These! Amd They Make You Look Like A Bad Ass!! Modifications: Assisted Machine & Bands : Make Your Legs Burn, Get Your Heart Rate Up & Challenge Your Balance. : Work Your Arms, Back, Chest, Core, Glutes & Legs!!! And You Can Do These ANYWHERE Modifications: Incline & On Your Knees : Build Power, Cause Greater Muscle Endurance, Increase Anaerobic & Aerobic Capacity Not Only Will Full Body Exercises Make You More Functionally Fit, They Will Also Work More Muscles At One Time & Burn More Calories While Doing It. What's Your Fav Full Body Exercise & Why? #FitBod #fitbodfam #fitbodsquad #studiofitbod #fitbodonamission #instafit #strongafwoman #strongfemales #girlswholift #functionaltraining #fullbody #conditioning #coaching #onlinecoaching #personaltrainer #carolinesprings #carolinespringspt See more

22.01.2022 Here's A Little Snippet Of @fitmitch93 Final Training Session Before She Steps On Stage For The First Time In Melb This Coming Sunday & Again In Brisbane On Sat April 24th . Michanne Has Been Prepping For Her First Fitness Model Comp Since Dec 2020 & Has Been Training With Me Since Sept 2020 . Michanne Has Achieved Some Amazing Results Over This Period Of Time (full details to come next week) & Has Pushed Herself Physically & Mentally To Get To Where She Is Today!... . Super Super Proud & I Cannot Wait To See Her Dazzle Everyone Up On Stage These 2 Voming Weekends!! . Do You Need Some Support & Guidance To Set & Smash Some Personal Health & Fitness Goals??? I Am Taking On New Clients To Start In May! Stay Tuned For A Birthday Week Special Starting Next Week! SPACES ARE LIMITED SO GET IN QUICK TO SECURE YOUR SPACE!! . #fitbodsquad #joinmysquad #fitbod #fitbodfam #studiofitbod #fitbodonamission #2021FitBod #fitbodonline See more

21.01.2022 One piece of equipment I would highly recommend you add to your Home Gym is a Deadball (several of different weights ideally) Loading your body is important, Being versatile is important, Varying your training is important. Not quite a magic pill, but when used correctly a Deadball can be highly effective. 8 ... 1 Deadballs are a more inclusive tool to the general fitness community and a quicker on ramp to high class fitness. 2 Ball slams are an AMAZING anger management tool. 3 The unpredictability of a ball can help fill the gaps of a very controlled environment created by machines, KBs, barbells and DB’s. 4 It’s much more likely you will lift something that mimics an awkward ball in real life than a perfectly loaded and collared barbell 5 Great diversity in training holds, carries and other exercises outside of the sagittal plane dominant movements that populate conventional exercise. 6 They improve your hugging capabilities.. If you train with slam balls and dead balls you end up doing a lot of hugs #lovehugs 7 The Asymmetrical loading of a ball leads to greater core training. 8 They’re awkward and uncomfortable And comfort is the enemy of progress. Apart from the ever so popular anger managment Deadball Slams here are some exercises that I like to incorporate in my client's training sessions: Deadball Squat, Throw & Catch Push Up w Deadball Roll Front Loaded Forward Lunge With Rotation Deadball Shoulder To Shoulder Deadball 1/4 Burpee Deadball Throw Overs (Heavy Ball) Front Loaded Side Lunge Shoulder Press To Tricep Extension Deadball Overhead Crunch Deadballs Are Well Worth The Investment & Are In Stock Unlike All Other Gym Equipment At The Moment Please Like & Save To Give These A Try During Your Next Sesh #FitBod #fitAF #weekendworkout #joinmysquad #fitbodsquad #strongafwoman #deadball #strength #conditioning See more

20.01.2022 We Are Officially On Holidays!!!! . I would like to thank all of my amazing #fitbodsquad for supporting me throughout this crazy year! I def would not be where I am without you all!! . Im so proud of each & everyone of my amazing clients!... . It has been a challenging year but a successful year at that!! . I have the best team eveeeer! . I wish you all a very Merry Holiday Period! Stay Safe, Eat, Drink & Be Merry & I look forward to smashing more goals woth you all in 2021!! . Much Love xxxx #blessed #grateful #proudcoach #fitbodsquad #joinmysquad #fitbod #fitbodfam #byebye2020

20.01.2022 Calories Burned During A Gym Workout....200-300 Calories Calories Burned Doing 10,000 Steps A Day...500-600 Calories This Is A Great Example To Why All My Clients Have A DAILY Step Target As Part Of Their Program As Its Easy To Forget About All Of The Other Important Things Outside Of Your Workout..... Don't Be The Person Who Busts Their Ass During A Training Session But Proceeds To Be Inactive The Whole Day.... Get Off The Bus One Stop Earlier & Walk Home, Take The Stairs Instead Of The Lift, Take A Break From Work & Get Outside For Some Fresh Air, Sunshine & A Walk If You Can Only Commit To 2 -3 Training Sessions A Week, Keep That For Your 'Strength' Sessions & Use Your General Activity (NEAT) As Your Way To 'Burn Calories' #FitBod #fitAF #fitbodsquad #joinmysquadonline #inthistogether #fitbodonamission #steps #NEAT #active #strongafwoman #strongbodystrongermind #girlswhosupportgirls #girlsquad #insta #instafitfam #instafit See more

19.01.2022 #FitBodFoodie Recipe Of The Week PICO DE GALLO With The Warmer Weather Just Around The Corner This Easy & Fresh Snack Will Go Well On A Cheese Platter As A Tasty Dip, A Light Afternoon Smack With Some Crackers Or Add It To Your Eggs & Bacon For Brekky... At Just 22 Cals Per Serve You Can't Go Wrong Really! . #FitbodFoodie #instafoodie #fitbodsquad #joinmysquad #fitbod #recipes #recipeoftheday #recipeoftheweek #fitbodebook #fitbodonline

19.01.2022 I Truely Value The Feedback From All My Amazing #fitbodsquad it Helps Me To Grow As A Coach So I Can Support All My Clients The Very Best Way I Can Thank You @em_dee83 For Your Amazing Feedback!! Im So Proud Of Your Progress Over These Past 12months! You're An Amazing Client & Friend xx #proudcoach ... "I have achieved things I never thought possible. I am so proud of what we have achieved together. We initially started working together to reduce my back pain, which has reduced significantly to almost non-existent The programs she designs are appropriate, challenging and enjoyable. Rach is incredibly supportive, empathetic and understanding. She is an absolute legend. Her knowledge, her adaptability, her guidance, her support, her versatility and creativity are why she is a true professional. Her follow up support goes above and beyond what you would expect. I actually feel like we are a team and partnership in my training. Rach makes herself available to answer all my stupid questions and is always patient and approachable. And she never judges. I have seen some massive changes in my body and my endurance that I never thought possible. Rach has me doing exercises I never thought I could do. She has also helped me mentally through training. Her programs are not just about the physical aspect, they are thoughtfully considered and well planned out. To be able to see the change in myself, and for other people to notice is really amazing. I am so impressed with my definition and the change in my shape. That is my favourite part of our results" Thank You So Much Em!! #lovemyclients #lovemyjob #fitbodsquad #joinmysquad #fitbod #fitAF #fitbodfam #feedback #valuable #proudcoach See more

18.01.2022 It's Easy To Be Consumed By The Number That Pops Up On The Scale But I'm Here To Remind You That There Is So Much More To Monitoring Your Progress Towards A Healthy Lifestyle The Scale Is Just A Piece Of Data On Its Own & Is Quite Frankly Is A Poor Indicator Of How Your Tracking & The Progress You Are Making Obviously If Your Goal Is To Drop/Gain Weight The Scales Are Utilised However I Would Recommend Focusing On Other Areas To Also Measure Your Progress Such As...: More Healthy Habits Have Taken Place & You're Sticking To Routine That Works For You You're Energy Levels Are High Throughout The Whole Day Your Sleep Is Better Your Training Performance Has Improved & Form Is Better Your Mindset Is Positive & Self Love Has Increased Your Clothes Fit Better I Encourage All My Clients To Only Step On The Scale Once To Maybe Twice A Week (usually check in day).This Allows Time To Focus On Other Areas Of Progress What Are Some Of Your Non-Scale Victories That You Have Accomplished During Your Health & Fitness Journey? Let Me Know In The Comments Below . #FitBod #joinmysquad #fitbodsquad #girlswholift #strongfemales #strongafwoman #strongbodystrongermind #girlswhosupportgirls #guidance #progress #mindfullness See more

17.01.2022 500 35 !! This Is A Great Workout To Complete Either At Home Or In The Gym (suits the current gym time limits in Vic Gyms) In A Quick 35min Time Frame : 500 Reps In 35Mins... A1: Barbell Or Dumbbell Front Squats x10 A2: Dumbbell Shoulder Press x10 A3: Dumbbell Curtsey Lunges x10 Each Leg A4: Incline Pushup x10 A5: Dumbbell Split Squats x10 Each Leg A6: Tricep Bench Dip x10 A7: Dumbbell Floor Press x10 A8: V-Ups x10 = 100 Reps x 5 Rounds Complete All Exercises In Order Circuit Style With Minimal Rest In Between Each Exercise Complete 5 Rounds With Minimal Rest In 35Mins Tip: Choose Weights That Will Challenge You But Not Impact Technique LIKE, SAVE To Try Later & SHARE To Anyone You Think Is Up For The Challenge Good Luck & Let Me Know If You Give This A Try #wednesdayworkout #500repchallenge #fitbodsquad #joinmysquad #fitbod #fitbodfam #insta #girlswholift #girlswhosquat #weighttraining #circuitstyle #personaltrainer #carolinesprings #carolinespringspt #studiofitbod #fitbodonamission See more

15.01.2022 I Was Listening To A Podcast This Morning On Mindset & The Episode About "The Habits Of Highly Successful People" Could Be, I Think, Quite Helpful For Those Desiring Some Motivation, Direction & Focus Not Only With Their Health & Fitness But Life In General So I Thought I Would Share Some Of My Notes I Jotted Down: It Takes Approx 21 Days To Create (or break) A New Habit. Like Anything, It Takes Time & Committment. Here Are 9 Of The Most Common Habits Of Highly Successful ...People: 1: Get Up Early - Use this time for you! Do things that you can't get done when the rest of the world wakes 2: Build A Strong Work Ethic With Continuous Self Development 3: Read More Books, Articles ect On Topics That Will Support Your Progression/Development (something I'm trying to do more of ) 4: Be Around People That Inspire You In The Different Aspects Of Your Life That You Want To Improve 5: Set Your OWN Goals, Write It Down To Make It Real In A Physical Format. This Will Drive You To Make A Plan 6: Plan Your Week In Advance. Take 20mins On A Sunday To Reflect On Your Week. What Do You Need To Do More, Less, Differently 7: Practice Gratitude. Each Morning Voice What You Are Grateful For & Start The Day With A Positive Mindset. Make It Visual With Post It Notes On Your Mirror, Fridge, Coffee Mug ect 8. EXERCISE!!!! Clears The Mind, Increase Focus & Energy Output...If This Is New For You Start With A 30min Walk Every Morning (when you get up early! ) 9: SLEEP WELL!! Everybody Runs More Efficiently After A Good Night Sleep. It's Important To Identify How Many Hours Your Body Needs To Rest & Be At Its Best. Some Need 8 - 9 Hours, Some (like me) Only Need 5 - 6 Hours. Once You Know This, Make It A Priority You May Already Do Some Of These & There Might Be Some You Don't Do. I'm Not Saying Go And Implement All These At Once. Choose 1 or 2 To Start With, Work On It For A Min Of 21 Days & Go From There! Which Habit/s Do You Want To Create? Mine Are Reading, Gratitude & Hang With Peeps That Inspire Me! #mondaymotivation #fitbodsquad #joinmysquad #mindset #habits #goalsetting #success #fitbodfam

14.01.2022 I Love Training My Quads & I Was A Little Sad When Gyms Closed & I Couldnt Use My Old Time Fav Leg Extension BUUUT There Are Some Great Exercises That You Can Do To Train Your Quads Without Using A Machine ... Here Are Some Of My Faves: Complete 4 Sets Of Each Heels Elevated Quad Squat x10 Forward Lunge x10 Each Side Narrow Stance Split Squat x10 Each Side Rings/TRX Assisted Sissy Squats x10 Step Up With Reverse Lunge x8 Each Side The Key To Feeling The Burn With These Exercises Is To Slooooooooooow Down The Movement, Take Your Time In Executing The Rep Properly & Challenge Yourself With Your Weights Add These To Your Next Lower Body Day & Let Me Know How You Go #FitBod #fitbodfam #fitbodsquad #fitbodquad #quadday #joinmysquad #girlswholift #strongfemales #strongafwoman #coaching #onlinecoaching #personaltrainer #carolinesprings #carolinespringspt

13.01.2022 Happy Sunday FitBod Squad!! I Hope Today Has Been Restful & Relaxing In True Poppi (my dog) Style . Remember That Rest Is Important! It Allows You Recharge & Reasses So You Can Smash Your Goals To The Best Of Your Ability! . I Havnt Trained In 2 Days, Nor Have I Tracked My Food. It Mentally Relaxes Me To Do This Every So Often So I Can Nail It Next Week ... . #FitBod #instafit #joinmysquad #restday #relax #recovery #rechargeyoursoul #rechargeyourself #fitbodsquad See more

13.01.2022 Now Available To Purchase For Fitmas . Do You Know Someone Who Needs A Little Push To Start Their Health & Fitness Journey In 2021? . FitBod Creations Personal Training Gift Voucher Might Just Be The Motivation They Need To Get Started ... . Each Voucher Is Redeemable For A 60min Face To Face 1:1 Session With Head Coach Rach At Our Private Studio In #carolinesprings . Will Be Given On Our Fitbod Packages For Any New Squad Who Redeems A Voucher & For The Squad Who Purchased The Voucher (conditions apply) . DM Me For More Information!!!!!! . #FitBod #fitbodfam #fitbodsquad #fitbodfitmas #giftvoucher #joinmysquad #christmas #christmasdiscounts #carolinesprings #carolinespringspt #personaltrainer #coaching #giftmas See more

13.01.2022 Do you ever find yourself stressed because you don't have enough time to complete your workout? Well, here's some strategies that you can incorporate into your training to ensure you get it done without half assing it ... 1 - Perform two exercises back-to-back to each other with no/minimal rest between the sets, then rest before starting over with the first exercise. If you've ever trained with me you will know I LOVE SUPERSETS 2 - - Perform one exercise with about 10-15 seconds rest between every set. This one is tough! 3 - Perform one set of an exercise, drop weights by whatever % you like, many people do 15-20%, and then continue performing the next set, repeat this process for as many sets as you'd like. 4 - Perform two exercises for two different muscle groups that don't overlap each other (e.g.push ups and row) with no/minimal rest between sets. Then rest before restarting the next set. All of these can help you to get a more time-efficient workout session! Need Some Support With A More Efficient Yet Effective Training Program?? Slide Into My DMs & We Can Chat About How I Can Help You Woth Your Health & Fitness Goals Male Hot Body Credit :@andyg.pt #FitBod #joinmysquad #fitbodsquad #girlswholift #strongfemales #strongafwoman #guidance #support #efficienttraining #supersets #dropsets #alternatesets #restpause #musclesonwomenaresexy #instafit #instafitfam

12.01.2022 : Last Week I Spoke About The Different Rest Times During Sets, Thus Week We Are Looking At The Tempo Or Speed That You Perform The Exercise & What Those 4 Numbers You See Mean. Tempo Training Is The Concept Of Time Under Tention Or Load Which Refers To How Long You, Or A Specific Muscle, Are Under Strain During A Working Set.... There Is An (Lengthening Of The Muscle) That Works In Conjunction With A (Shortening Of The Muscle) Eg: Squat - Squat Down - Eccentric, Stand Up - Concentric In Total In Tempo Training: Along With The Eccentric & Concentric Phases We Also Have The Top & Bottom Of The Exercise. Both Are Essentially Where You Pause For A Set Period Of Time Before Completing The Movement : Eg 31X1 Squat Movement 1: Eccentric Phase (Lowering) 3= 3 Seconds Lowering 2: Isometric (Hold/Pause At The Bottom 1= 1 Second Hold/Pause 3: Concentric Phase (Stand/Push Back Up) X Or 0= Explode The Weight Up As Quickly As Possible 4: Isometric (Pauae/Rest At The Top) 1= 1 Second Pause At The Top Before Moving Back Into The Eccentric Phase There Are Several Reasons As To Why We Add Tempos To Exercises, Such As It Helps With Movement Control, Can Maximise Muscle Growth & Strength & Validity & Repeatability (consistently controlling speeds for every exercise on every training day) This Is One Of The Most Important Aspects As It Allows Coaches A Clear Insight To The Client's Rate Of Progression! See A Tempo On Your Program?? Great!! Make Sure You Stick To It As Its There For Your Benefit!!! DM Me If You Are In Need Of Some Support To Reach Your Health & Fitness Goals!! #FitBod #instafit #FitBodSquad #joinmysquad #fitbodonamission #tempo #speed #training #girlswholift #strongfemales #personaltrainer #carolinesprings #carolinespringspt #programming See more

12.01.2022 #FitbodFoodie Recipe Of The Week: . Avocado & Tuna Layered Salad Picked Straight From Our FitBod Online Recipe E-Book Being Only 279cal Per Serve This Is A Great Light Lunch Or Snack Full Of Good Healthy Fats!... . Don't Like Tuna? No Probs! Substitute With Some Lean Chicken Or Turkey Mince Cooked In Your Fav Herbs & Spices . You're Welcome & Enjoy . #FitBod #recipes #healthyfats #nutrition #healthyhabits #joinmysquad #fitbodsquad #girlswholift #strongfemales #strongafwoman #strongbodystrongermind #girlswhosupportgirls @ Caroline Springs, Victoria See more

12.01.2022 #transformationinprogress Meet Long Time Fitbod Member @amanifesto_ I have been working with Alecs for 3 years!! Alecs first came to me in March 2019 after joining a gym for the first time needing some support & Gguidance with getting started in the gym.... After spending some time with Alecs he developed a goal of wanting to build size & strength! And that we have done!! First Up Let's Talk Strength: Body Weight Squats Are Now A Comfortable 90kg For 6 Reps Never Doing A Deadlift To 100kg Deadlifts Never Doing Hip Thrusts To Over 100kg 5kg DB Arnie Press To 15kg Arnie Press & The List Goes Onnnnnnnnnn! Alecs was consistent & dedicated to his weekly session with me & his programming outside of our sessions. He kept on working through Covid by setting up a home gym & doing Virtual PT Sessions He showed up & did it even on the days he was not motivated! Body Composition: Weight: 9.9kg Chest:7.1cm Waist: 5cm Hips: 3cm Biceps:6cm Quads:5cm NOT TO MENTION THOSE TRAPS!!! Alecs Has Grown!!! Both Physically & Mentally when it comes to his health & fitness! Well done Alecs! Super Proud Of what you have achieved over these past 3 years & looking forward to working with you for a further 3 years & beyond!!!! #proudcoach #longtimeclient #fitbodsquad #joinmysquad #fitbod #fitbodfam #studiofitbod #fitbodonamission #2021FitBod #fitbodonline #instafit #instafitfam

11.01.2022 #FitbodFoodie Recipe Of The Week - (I'm Missing My Holidays!!) ... This Is A Staple Meal That @andyg.pt Makes Reguarly & Is Also One Of Our Fav Dishes We Had On Our Holiday In Bali Last Year! 6 390 , 55 , 42 & 4 ! Full Of Flavour, Full Of Colour & Full Of All The Good Stuff! , To Make Later & To Anyone You Think Will Enjoy This Meal! Enjoy!!!! #FitbodFoodie #instafoodie #fitbodsquad #joinmysquad #iifymwomen #iifymrecipes #bali #balivacay #balidreaming #foodporn #personaltrainer #carolinesprings #carolinespringspt #nutrition #balance #food #foodie See more

11.01.2022 6 Until Personal Training Is Once Again 'Allowed' To Resume!!! SO.FRICKIN.EXCITED! . Do You Want To Join My Squad?? . I Have Limited Spaces Available For New Face To Face Coaching Both One on One & Semi Private (2 People With Covid Restrictions) Starting Monday 28th Sept!... . If You Are Within 5km Of Caroline Springs (again due to Covid Distance Restrictions), Looking For That Extra Bit Of Guidance & Support Or Just Need A Kick Up The Ass, DM Me To Book Your Free Consultation!!!! . #joinmysquad #fitbodsquad #fitbod #fitbodfam #insta #instafitfam #strongafwoman #strong #girlswholift #girlswhosupportgirls See more

10.01.2022 It's My Fav Time Of Year (& almost the end of 2020) & I'm Feeling Festive AF! To Celebrate I'm Offering A On My FitBod Face To Face Training Packages For Any Client That Joins My Squad 24 2020 For All My Current Squad Members, Dont Worry I Have Something For You To!!! 24 2020 & You Will Also Recieve A Special Christmas Discount On Your Next Package ... One On One & Semi Private Package Options Available 45min & 60min Session Options Available Sessions Will Be Booked To Commence In The New Year : To FitBod Creations Coaching App Free Consultation & Structural Assessment Prior To Starting Your Training Face 2 Face Training Sessions Booked In Advance Held In Our Private Studio Tailored Training Program Based On Your Goals With In App Exercise Demo Videos For Each Workout Tailored Nutrition & Supplement Support Progress Tracking Via In App Measurements & Photos Weekly Check Ins With Rach Education & Guidance So You Can Develop A Sustainable Lifestyle Instant In App Chat To Rach With Ongoing Support Sound Good?? You Bet It Is!!! Spaces Are Limited So DM Me For More Information & To Book Your Free Consultation & Structual Assessment Today!! #FitBod #fitbodfam #fitbodsquad #studiofitbod #fitbodonamission #joinmysquad #christmastimeiscoming #coach #carolinesprings #carolinespringspt #training #girlswholift #strongfemales #strongafwoman #strongbodystrongermind See more

09.01.2022 Go Against The Grain . Currently Taking On New Clients Who Are Ready To Commit & Work Hard To Change Their Lifestyle For The Better! . 1 On 1 & Semi Private (Upto 2 People With Current Restrictions) Face to Face Coaching & Online Coaching Options Available!... . Is This You? . DM Me To Find Out More . #joinmysquad #joinmyonlinesquad #fitbodsquad #fitbodfam #strongafwoman #strongfemales #girlswholift See more

09.01.2022 #WednesdayWorkout . Create Your Workout Using Your Full First Name (or you can first & last name if you're up for more of a challenge) . Complete Your Circuit 2 - 4 Times As Quick As You Can!... . Ready.Set.Go!! . #WorkoutWednesdays #namegame #nameyourworkout #fitbodsquad #joinmysquad #fitbod #fitbodfam #fitbodonline #strongafwoman #strongbodystrongermind See more

09.01.2022 : One Of The Biggest Challenges Both Woman & Men Have Is Practising Self Love I Myself Struggle With This At Times In The Past & Even Recently This Week I Have Set Myself A Goal Of Waking Up Each Morning, Look At Myself In The Mirror & Tell Myself 2 Things I Like About Me. Everyday I Need To Say 2 New Things So At The End Of The Week I Have 14 Things I Like About Rach ... . As We Develop A Better Reltionship With Ourselves & Treat Ourselves More Kindly It Can Influence Our Relationships We Have With Others, The Way We React/Respond To Stress & Our Mood/Energy Levels It Has Also Been Found That Self Love Or Compassion is A Great Personal Motivator. Those That Have Higher Self Love/Compassion Are More Likely To Be Motivated To Work Towards Their Goals As They're More Interested In Finding Ways To Improve & Invest Energy In Their Pursuit . If You Are Struggling With Self Love Please Give The Daily "2 Things I Like About Me" Activity A Go!! Or Feel Free To Reach Out & We Can Do This Activity Together . #selflove #selfcompassion #lovethyselffirst #fitbodsquad #joinmysquad #fitbod #fitmindfitbody #fitbodfam #fitbodonline #insta #strongbodystrongermind #girlswhosupportgirls #girlsquad

08.01.2022 This is a great way to understand how to create your own meals while still hitting your daily numbers, being full and satisfied, optimizing muscle growth, and ensuring that your micronutrient needs aren't neglected either. Most foods are labelled as primarily ONE macro, but there are many that contain sufficient amounts of 2 or more macros that can be helpful in creating different meal combos to hit your macros and accomp...lish the goals listed above. Due to this, you can arrange them in a diagram to help you visualize where foods reside and serve as a really nifty and useful tool to create some great meals. Here's a simple way on how it can work For each meal you have: 1 You must have a food from each circle for Protein, Carbs, and Fats. It doesn't matter WHERE in the circle it is, so long as you have something in each circle. You may have MORE THAN ONE food from each circle. 2 You must include at least one of your fruits, veggies, and leafy greens. And that's it! Simple!!! The principles of weighing and tracking still apply, but this provides the framework you need to know how to make your meals. Want an example for dinner? Lean Steak Broccoli Sweet Potato Full Fat Cheese As you can see, everything is covered! Let's look at another example for a pre-bed meal: 0% Greek Yogurt Strawberries Dark Chocolate Again, you are fully covered in each category. Now this isn't the end all be all, and there are many foods that aren't listed here, but use the concept for yourself and get creative! If You Need Some Further Support & Guidance As Always Please Reach Out . #FitBod #fitmindfitbody #FitBodFoodie #instafoodie #fitbodsquad #joinmysquad #iifymwomen #iifymrecipes #ififymacros #instafit #instafitfamgoals #food #eatwell

07.01.2022 #mondaymotivation Before I Start Anything Else Today I'm Having My Coffee Then Going Out For Some Fresh Air & Sunshine #springiscoming . All These Things Make Happy & Get Me Motivated For A Productive Start To The Week ... . How Do You Get Yourself Motivated For The Week? . #FitBod #instafit #instafitfam #instafitfamgoals #joinmysquad #fitbodsquad #girlswholift #strongfemales #sunshine #caffeine #freshair See more

06.01.2022 Completely & Utterly Inlove With Our Studio . @andyg.pt & I Cannot Wait To Have A Clients Back In Smashing Goals! . We Miss You!... . #studiofitbod #studiolvlup #studiolvlupyourfitbod See more

06.01.2022 Birthday Special!!! . In 12 Sleeps Its My Birthday!!! And To Celebrate I'll Be Offering Something Special For New Squad Members Who Join My Squad & Also For Current Members Who Refer A Friend/Family Member/Work Collegue!!! . This Promotion Will Be Run Durong Birthday Week Commemcing Monday 19th April!... . Stay Tuned For More Details To Come!!! . If You Want To Get In Early & Join My Supportive Fitbod Community, DM Me For More Info!!!! . #birthday #birthdaypromo #fitbodsquad #joinmysquad #fitbod #fitbodfam #studiofitbod #fitbodonamission #2021FitBod See more

06.01.2022 I want to give a Huuuuuuuge shout out to my Amazing Online Client & Long Time Great Friend of mine @lizj22 7 Months Of Working Your Absolute Ass Off EVERY.SINGLE.WEEK By Nailing EVERY Workout ( ), Participating In EVERY ONE OF MY INSTA CHALLENGES, Owning Your Food Choices & Educating Your Son Along The Way (the kid eats BRUSSELL SPROUTS ) Whilst Also Being A Mummy, A Wifey & Working In Your Family Business ...@matthewhearnphysiotherapy Liz Has Had Some Amazing Results In Her Measurements & Overall Body Composition But I Want To Focus & Highlight Some Other Major Wins : Which Has Allowed Liz To Perform Exercises Such As Squats, Lunges (in every angle), Step Ups, Split Squats, All With Weights & Liz Has Joined A Run Club!!! : Planks, Shoulder Presses, Anything To Do With Cables, Hip Thrusts, Glute Bridges (You Get My Drift) Everything!!! : Solid Sleep Most Nights, Most Weeks Which Used To Be A Rare Occurrence : Decrease In Mood Stabilising Medications Which Has Lead To A Decrease In A Main Side Effect Of These Meds - Weight Gain Along With More Focus & Clearer Thought Processes : Run Club, Hikes, Bike Riding, Walking, Tennis ect : Better Food Choices, Creative Cooking & Educating Her Son Along The Way : No Words Needed Here : Insert Round Of Applause Here The Changes You Have Made Are Inspiring & I Am Beyond Proud Of You!!! Im So Blessed To Have You As My Very First Online Client & Even More So To Have You As A Friend!!! Keep Going Liz!!! You're Nothing Less Than Amazing!! #proudcoach #proudfriend #whatthescalesdonttellyou #progressinotherways #fitbodsquad #joinmysquad #fitbod See more

05.01.2022 !! Complete As Many Rounds As Possible (AMRAP) In 20MIN : Kettlebell & Timer... : 1 Full Round 50x Kettlebell Swings 20x Push Ups (knees or toes) 50x Mountain Climbers 20x V Sit Ups 50x Kettlebell Deadlift To High Pull 20x Kettlebell Shoulder To Shoulder ' : 3 Rounds Ready.Set.Go!!!! Don't Forget To Take A Vid, Tag Us & Share To Challenge Someone Else!! #FitBod #weekendworkout #challenge #coachschallenge #fitbodsquad #joinmysquad #strongafwoman #strongbodystrongermind #girlswhosupportgirls #girlsquad #fitbodsquad #instafit #instafitfam #instafitfamgoals #fitbodonline See more

05.01.2022 As We Go Into The Weekend (And Fitbod goes into a social media free weekend) I Want You To Ask Yourselves These Questions Regarding Your Current Health & Fitness Regime.... #foodforthought #reflect #fitmindfitbody #guidance #realistic #enjoyable #priorities

05.01.2022 To Be The Best Coach I Can Be I'm Forever Improving What I Do & Forever Evolving With How I Do It!! . Back Then, I Was Using Google Drive With Excel Spread Sheets Limited To Who I Could Support, Guide & Coach To Become A Healthier Version Of0 Themselves ... Today I Have My Own FitBod Coaching App Which Streamlines My Programs, Workouts With Exercise Demo Vids, Chat Functions, Check In Platforms & Nutritional Information All To One Place So I Can Not Only Effectively & Efficiently Coach My Face To Face Clients But Any Client From Any Where In The World . Im Committment To What I Do. This Isn't A Just A Hobby For Me, This Is My Passion . Do You Need Some Support To Become A Healthier Version Of You??? DM To See How I Can Help . #FitBod #FitBodSquad #fitbodonamission #joinmysquad #personaltrainer #carolinesprings #carolinespringspt #coaching #onlinecoaching #facetofacecoaching #support #goalsetting #squadgoals #instafit #instafitfam #strongafwoman #girlswholift #weighttraining #health #fitness #fitnessgirl #studiofitbod

04.01.2022 - Look For The Highest MG In EPA & DHA I Recommend Nordic Naturals Omega 3 Oil or Tabs ... - I Take This At Night Before A Hot Shower & Bed I Recommend KAL Magnesium Glycinate Powder - I Take 1 Tab Every Morning I Recommend 21st Century Multi Vi & Multi Mineral Supplement - I Take 1 Tab Before My Brekky, Lunch & Dinner I Recommend Thorne Digestive Enzymes If You Would Like To Know More On Any Of The Above Or On Amy Other Supp Please DM Me! #FitBod #FitBodSquad #Fitbodsupps #health #healthsupport @ Caroline Springs, Victoria See more

03.01.2022 allow for movement in multiple planes of motion. This means you can replicate natural movements including squatting, stepping, bending, pushing, pulling and twisting. Performing these movements on a regular basis, and under load will build natural strength, mobility and control. Here's An Upper Body Workout With Some Of My Fav Exercises Using Cables ... Face Pulls 4x20 Reps Seated Row 4x20 Reps Cross Cable Rear Delt Pulls 4x 12 Reps Leaning Side Raises 3x8-10 Reps Each Side Shoulder Press 3x 8-10 Reps Overhead Tricep Extension 3x 15-20 Reps Choose Weights That Are Challenging But Still Allow You To Perform The Movement Effectively With Full Range & Tension Don't Have Access To Cables??? No Probs, Each Of These Exercises Can Be Performed Using A Resistance Band Hit Like & Save For Your Next Sesh & Let Me Know If You Give It A Try!!! Need Help With Your Training? Face To Face Sessions Are Now Running Again!! DM Me For More Info On How I Can Help #FitBod #fitAF #fitbodsquad #joinmysquad #studiofitbod #strongafwoman #strongbodystrongermind #guidance #support #training #coaching See more

02.01.2022 Super Grateful For This Little Space We've Been Able To Create During The Pandemic Its kept me sane (along with my FitBod Squad during the times we were able to do sessions) & has most likely stopped a murder from happening in my house (not gonna lie its been a testing time) . Some days I can't be bothered & I don't want to train but I get it done & feel so much better after it!!! .... This space is my motivation & daily reminder that we can do anything we want to if we work for it . What Motivates You?? . #LevelUpYourFitBod #FitBod #FitBodSquad #fitbodonamission See more

02.01.2022 #FitbodFoodie Recipe Of The Week This Is My Go To Brekky That I Have Almost Everyday. Its Easy To Make & Can Be Made Up For A Few Days In Advance, Its Filling, Its Delicious & Full Of Good Stuff! ... : 40g Rolled Oats 1 Scoop 32g Optimum Nutrition Whey Protein Mix Together With A Smidge Of Water Pop In The Fridge & Leave Overnight Add 100g Banana or Berries Of Choice ForvA Lower Cal Option 20g Peanut Butter Easy!! 475, 36 , 50 & 14 ! For More Variety You Can Change Your Protein Flavour, Use Any Nut Butter & Have Berries For Something Sweeter , To Make Later & To Anyone You Think Will Enjoy This Meal! Enjoy!!!! #FitbodFoodie #instafoodie #fitbodsquad #joinmysquad #iifymwomen #iifymrecipes #protein #brekky #brekkydreaming #carbs #fats #foodporn #personaltrainer #carolinesprings #carolinespringspt #nutrition #balance #food #foodie See more

01.01.2022 Jingle Bells, Jingle Bells, Jingle All The Waaaaay Its 18 Sleeps Until Christmas After The Challenging Year Everyone World Wide Has Had, Its Important To Take The Time To Enjoy The Holidays As Much As You Can.... The Festive Season Is All About Spending QUALITY Time With The Special People We Care About & Be PRESENT In The Moment Alot Of People Have Taken This Year To Work On Their Health & Fitness & Made Some Amazing Progress During This Time So I Thought I Would Share Some Tips So You Can Enjoy This Festive Season & Not Worry About Ruining Your Progress Into Your Diary In Advance & Schedule Them Early In The Day Especially If You Know You Have A Crazy Day/Week Ahead . Use Your Mindful Eating Skills & Dial Into What You're Really Craving Rather Than Eating Everything in Sight. If You Absolutely Love Your Christmas Pudding Or Chocolate Ripple Cake Let Yourself Truely Enjoy Eating Them By Slowing Down Your Chewing & Savour The Flavour Of The Foods You Enjoy & . Opt For Sugar Free Soft Drink Or Kombucha To Add To Your Vodka Or Cocktails. Stay Hydrated & Take The Time To Enjoy Your Beverage By Sipping With Your Family/Friends After An Indulgent Meal. This Will Help Get The Food Moving & Help Stay On Track With Your Steps Target. Enjoy A Beach Walk Or Christmas Light Viewing Around Your Neighbourhood Whilst Still Staying Festive! My Fav Is My Healthy Version Of Gingerbread (Stay Tuned For The Recipe These Coming Weeks), Homemade Chocolate (see recipes) & Jelly Lite For Desserts & Big Leafy Salads & Spud Lite Potatoes For A Lower Calorie Main Meal Dont Put Too Much Pressure On Yourself To Stay On Track 100% Enjoy Yourself, The Time With Your Nearest & Dearest & All The Foods That You Enjoy. We All Deserve It After The Year We Have Had!!! I Hope These Tips Help! Eat, Drink & Be Merry What's Your Fav Festive Food? #christmastimeiscoming See more